Intensive tempo

Very good points Lyle, I played around with CF systems and found it can be done if given enough rest btw sessions. For example:

Mon: Speed: For example 2x40-50-60

Tue: Int tempo: For example 5x200 rest 3-4mins

Wed: Rest, therapy

Thur: SE: For example 2x3x90

Fri: High end ext or Int tempo: For example 4x300 rest 4-5mins.

Sat/Sun: Rest, therapy

2 hard/1 off/2 hard/2 off